Thursday, 02.09.12: THURSDAY

Bunny: Don't you think you'd better go? The tortoise has the lead.
Max Hare: Say, I've lots of time to play. My middle name is speed.

WARMUP: run 200 meters

                  10 spiderman crawls     

                  5 box jumps from low squat position

                  5 box dips

2 rounds

WOD: run 1 mile

            row 1000m

           100 dbl unders for time     (x3 singles)        

AFTERPARTY: stretch!!!

Wednesday, 02.08.12: Going Green

Whoever is not wearing green for any of the classes has to do 20 man on fire burpees! That goes for the coaches as well!! This can be socks, shorts, shirts, anything visible and any shade of green :)

WARMUP: 500m row then 2 rounds:

10 sec backbend hold

5 way shoulder 10 sec hold in each position for each arm

 20 sec upward faceing dog pose then into 20 sec downward faceing dog pose

WOD: 10 kb push-up/row   (ten total so 5 each arm)   (kb 16/12)

            20 kb swings 

            10 KTE  

AMRAP 10 min 

REST 5 min

AMRAP 10 min same as first amrap however if you do not match or do better than the first go round you have to do 10 burpees            

Tuesday, 02.07.12: TUESDAY

If Zombies/Monsters were real, Crossfit would be very beneficial :)

WARMUP:  10 surfer pop-ups

                    10 supermans

                    10 frankinsteins (each leg)

                    10 leg swings (each leg) 

3 RDS

WOD: 4 rounds for time

Deadlifts (bodyweight)  5

over the bar burpees  10

400 meter run

*begin the wod and end with 15 pullups